WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Power Snatch + Overhead Squat Strength

    5 sets of Pause Power Snatch, straight into OHS
    Set 1: 3 @70% of Power Snatch
    Set 2: 2 @75%
    Set 3-5: 1 @80%
    - Rest 2min bte sets
    - Pause in the power snatch receive for 1sec and then descend down into overhead squat. Do not stand between snatch and overhead squat.

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min air bike
    10 Toe up RDL, add weight
    10 box jump, step down
    1:00 plank / 30+30s side plank / 30s Wall Facing HS HOLD

    Strenght
    TNG Deadlifts 3x6reps @70-75% of 1rm deadlifts + 6 box jumps to 60-75cm
    rest 2-3 min bwn sets

    Metcon
    For Time
    20 burpee box jump overs
    then 2 rounds
    20 kettlebell step ups (goblet hold)
    2 rope climbs
    then 2 rounds
    20 kettlebell goblet squats
    2 legless rope climbs
    then

    20 burpee box jump overs
    time cap 20 minutes.
    Kuulan painot naiset 16kg/miehet 24kg , molemmille boxin korkeus 50cm.
    Pidä steady treshold pace tässä, ei urku auki vaan omaa tasaista vauhtia jotta liikumisesi
    ei hidastuisi selkeästi.

    Accessory Work
    3 rounds for time

    20/20 banded donkey kicks
    10/10 half kneeling trunk twits
    rest as needed

  • Treeni 3 Workout

    Warm up
    1 ROUND
    50 polven nostot paikallaan
    20 alt leg body weight RDL
    10 reverse lunge + torso rotation
    5 push up to downdog pose (strech calfs)
    5+5 bodyweight windmill

    Easy pace metcon
    5-10 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-10 min reipasta
    kävelyä.

    10-30 min ajan
    venyttelyt/kehonhuoltoa

    Vaihtoehtoinen treeni alla ajatuksena
    samat lämmöt :
    Pyöräile kevyesti 25-35 min ajan + hölkyttele/kevyt juoksu/reipas kävely 25-35 min ajan.

    Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
    sitä metconeissa pääsee tekeen.

    Tee päivän fiiliksen mukaan, mutta jos tuntuu hyvältä yritä hieman lisätä työaikaa edellisiltä
    kerroilta.

  • Treeni 4 Workout

    Warm Up
    30-40 band pull aparts
    then
    2 sets
    1:00 row (easy/moderate pace)
    1:00 ski (easy/moderate pace)
    20 GTOH + Halo with plate
    20 plate hops
    10 wall ball shots
    10 barbell bench press @light/mod weight

    Strenght
    Bench Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    add + 2.5kg compared last time with this or use same weights if on top set you get lowest reps
    try to hit better reps with same weights
    Perform Weighted Chin Ups x5reps @1x40 and 2x50% of 1rm after bench press.
    ota käsipaino jalkojen välliin tässä.
    rest 3-4 min bwn sets.

    Strenght and Conditioning
    4 rounds
    7 power cleans + 5 front squats + 3 push PRESS @40/60kg ja masters 45+ 35/52.5kg
    rest 60-75sec after each round.
    power cleans should be performed as semifast singles

    Accessory Work
    3-4 rounds kiertona
    8-12 sandbag cleans @35/45kg (kevyt säkki, nopeita ykkösiä vuoroin vasen/oikea olkapäälle)
    8-12 diamond push ups
    10-20 ghd sit ups
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • STRENGTH Workout

    5 rounds as a superset
    strict weighted pull up x2
    push up x3-15
    * -rest 2-3min between sets*

  • 010623 Torstai Workout

    For time

    Buy in 500m run

    Then, 40-30-20 reps:
    Wall ball 20/14
    Box jump 60/50

    Cash out 500m run

    HUOM! Muista ottaa juoksuun erilliset kengät, jotka vaihdetaan eteismatolla ekasta juoksusta sisälle saavuttaessa ja takaisin jalkaan viimeiseen juoksuosuuteen lähdettäessä.

  • Accessories Workout

    40min For Quality, rest as needed:
    2 [1 TGU + 3 KB Windmills] L+R
    20 Pallof presses (10+10)
    20 SA KB Bottom Up Presses (10/10)
    20 Banded Face Pulls + external rotations
    30sec Copenhagen Plank L+R
    20 Bulgarian Split Squats (front leg elevated) (10/10)
    10 Banded WY Presses
    10 Standing Landmine Twists (both=1)
    30sec Deadhang
    10 Back Extensions, after 5reps 20sec Hold and then final 5reps

  • DR. BRUCE BUNNER Workout

  • BBC Weightlifting - Keskiviikko Workout

    WARM-UP

    3 Rounds of:
    :45s Bike erg
    10 Kettlebell swings
    10 Medball bearhug squat jumps
    8+8 1-Arm dumbbell snatches
    8+8 1-Arm dumbbell jerks
    20 Cyclist ab crunches

    SNATCH


    Power snatch + Snatch
,
    20 x (1+1) @ 65-70%.
    Lift every :30s.

    CLEAN AND JERK


    Power clean & Power jerk
    
10 Sets of 2 x (1+1) @ 75%
    Lift every 1:30s

    FRONT SQUATS & BOX JUMPS

    Sets of 3, climbing weight up to 89-92%

    High box jumps, 12-16 total reps in sets of 2-3 jumps per set.

    __

    (OPTIONAL) BONUS

    Core:

    Accumulate total of 100 back extensions

    Conditioning:

    For time:
    50-40-30 reps of
    Calories bike erg
    Kettlebell swings
    Wallball shots"

  • Murph prep Workout

    5 rounds:
    10 Pull-ups
    15 Push-ups
    300m Run

    —— Rest 5min ——

    5 rounds:
    5 Pull-ups
    10 Push-ups
    300m Run